Vitamin B12: 12 Healthy Foods That Are High in B12
Vitamin B12 is an essential nutrient that your body cannot produce on its own, so you must obtain it through food or supplementation.
1. Animal liver and kidneys
Organ meats are among the healthiest foods available. Vitamin B12 is abundant in liver and kidneys, particularly from lamb.
2. Clams
They are nutrient-dense shellfish that are small and chewy. This mollusk is a high-protein, low-carbohydrate food with a lot of vitamin B12. In just 20 small clams, you can get more than 7,000 percent of your daily value.
3. Sardines
They are extremely nutritious because they contain large amounts of almost every nutrient.
Sardines are also high in omega-3 fatty acids, which have been shown to have a variety of health benefits, including lowering inflammation and improving heart health.
4. Beef
Vitamin B12 can be found in abundance in beef. 467 percent of the DV for vitamin B12 is found in one grilled flat iron steak (about 190 grams).
Furthermore, the same amount of steak provides adequate amounts of vitamins B2, B3, and B6, as well as more than 100% of the DVs for selenium and zinc.
5. Fortified cereal
Because it’s synthetic and not derived from animal sources, this vitamin B12 source may be suitable for vegetarians and vegans.
Although fortified cereals are not commonly recommended as part of a healthy diet, they can be a good source of B vitamins, particularly B12. The process of adding nutrients to food that was not originally present is known as fortification.
6. Tuna
It is a commonly consumed fish and a great source of nutrients, including protein, vitamins, and minerals.
Tuna contains high concentrations of B12, especially in the muscles right beneath the skin, which are known as dark muscles.
7. Fortified nutritional yeast
Nutritional yeast is a high-protein, high-vitamin, and high-mineral vegan source. It’s a type of yeast that’s grown specifically for use as food rather than as a leavening agent in bread and beer.
Nutritional yeast does not naturally contain vitamin B12. It is, however, frequently fortified, making it an excellent source of vitamin B12.
8. Trout
Rainbow trout is one of the healthiest fish available. Protein, healthy fats, and B vitamins are abundant in this freshwater species. Minerals such as manganese, phosphorus, and selenium are abundant in trout.
9. Salmon
Salmon is known for having one of the highest levels of omega-3 fatty acids of any food. It is, however, an excellent source of B vitamins.
10. Fortified non dairy milk
Non-dairy milk is popular among vegans who want a healthy alternative to dairy milk. While soy, almond, and rice milk aren’t naturally high in B12, they’re usually fortified, making them a good source.
11. Milk and dairy products
Dairy products such as yoghurt and cheese are rich in protein as well as a variety of vitamins and minerals, including vitamin B12.
One cup of whole or full-fat yogurt contains up to 23% of the RDI, while one slice of Swiss cheese (28 grams) contains 16%.
12. Eggs
Complete protein and B vitamins, particularly B2 and B12, are abundant in eggs.
Two large eggs (100 grams) provide about 46% of the daily value for vitamin B12 and 39% of the daily value for vitamin B2.
According to research, egg yolks contain more vitamin B12 than egg whites, and the vitamin B12 in egg yolks is easier to absorb. As a result, eating whole eggs rather than just the whites is recommended.
You’ll get a healthy dose of vitamin D in addition to a good dose of vitamin B12. Eggs are one of the few foods that naturally contain it, with two large eggs providing 11 percent of the daily value.
